Dungeness & Octopi Strength/Skill Complete 5 sets of: 2 Push Press + 2 Push Jerk – Build throughout WOD EMOM for 21 Minutes: Minute 1 – KBS x 10 Reps 70/53 Minute 2 – Deficit Push-ups x 15/12 Reps (45 lb plates/25 lb plates) Minute 3 – Sit-ups x 15 repsRead more

Strength/Skill Dungeness Complete 7 Sets of: 3 Power Cleans + 3 Front Squats @ 70% of 1RM Power Clean Octopi Complete 7 Sets of: 3 Cleans + 3 Front Squats @ 70% of 1RM Clean WOD Dungeness Complete the following for time: 5 Deadlifts 275/190 7 C2B Pull-ups 4 Deadlifts 7 C2B Pull-ups 3 Deadlifts 7 C2B Pull-ups 2 Deadlifts 7 C2B Pull-ups 1 Deadlift 7 C2B Pull-ups Octopi Complete the following for time: 5-4-3-2-1 Deadlifts 335/235 Bar Muscle-upsRead more

Strength/Skill Dungeness 3 rounds not for time: Toes to Rings x 5-10 reps Wall Walks x 3 reps Supine Barbell Row row x 6 reps @ 20X1 Octopi 3 rounds not for time: Skin the Cat x 3 reps HS Walk x 25 feet Supine Barbell Row row x 6 reps @ 20X1 WOD Dungeness Complete Four Sets for Max Reps: 30 Seconds of Stationary Dips Rest 30 Seconds 30 Seconds of Alternating Single Arm DB Snatch 50/35 Rest 30 Seconds 30 Seconds of Rowing for calories Rest 30 Seconds Octopi Complete Four Sets for Max Reps: 30 Seconds of Ring Dips Rest 30 Seconds 30 Seconds of Alternating Single Arm DB Snatch 70/50 Rest 30 Seconds 30 Seconds of Rowing for calories Rest 30 SecondsRead more

Dungeness & Octopi Strength/Skill Back Squat 5-5-5-5-5 @ 65% WOD Complete 3 rounds for time: 50 Double-unders 15 Thrusters 95/65 10 Burpees over the barRead more

WOD Teams of two,one person working at a time, complete a 20 Minute AMRAP of: 400 Meter Run (together) 50 Sit-ups 50 KBSRead more